ROOKIE A. 4 Rounds for time: 10 Snatch 10 Thruster 16 Kettle bell Swing 16 Sit Up (In teams of 2, I go you go format. i.e. athlete A does 10 snatch, then athlete B does 10 snatch etc.) INTERMEDIATE A. Back Squat 5-3-1-5-3-1 Rest 2min B. 4 Rounds for [...]
ROOKIE A. AMRAP 16min: 3 Chest to Bar Pull ups 3 Ring Dips 6 Clean & Jerk 200m Row INTERMEDIATE A. 4 Rounds not for time: 10 GHD Sit Ups 3 Back Extensions Rest 1 min B. AMRAP 16min: 3 Muscle Ups 6 Clean & Jerk 60/40kg 200m Row [...]
ROOKIE A. Deadlift 6-6-6-3-3-3 Rest 2 B. 3 Rounds for time 15 Air Squat 10 Deadlift (at 75% of the heaviest in A) 15 Air Squat 10 Handstand Push Ups (to Abmats) INTERMEDIATE A. Push Press 3-3-3-3-3-3 Rest 2 B. 3 Rounds for time 15 Air Squat 10 Deadlift 100/70kg [...]
ROOKIE A. 3 Rounds not for time: Hollow Hold 30s 30 Hollow Rock Superman Hold 30s 30 Superman Rock B. For time: 50 Burpees 50 Push Ups 50 Inverted Burpees 50 Sit Ups INTERMEDIATE A. 3 Rounds not for time: Hollow Hold 30s 30 Hollow Rock Superman Hold 30s 30 [...]
ROOKIE A. 21-15-9-3 Power Clean Windshield Wiper Overhead Squat INTERMEDIATE A. Every 30s for 5 minutes 2 Power Clean @80%1RM B. 21-18-15-12-9-6-3 Power Clean 40/25kg Windshield Wiper 40/25kg Overhead Squat 40/25kg ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]
Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups INTERMEDIATE A. “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups ADVANCED A. “Jackie” For time: Row, 1000 m [...]
ROOKIE A. For time: 40 Kettlebell Swings (Russian) 40 Knees to Elbows 40 Kettlebell Swings (American) 40 Hanging Knee Raises 40 Kettlebell Swings (Russian) 40 Sit Ups (In teams of two, only one athlete working at a time, partition reps as needed) INTERMEDIATE A. Kettle bell Strict Press 6-5-5-6-5-5 Rest [...]
ROOKIE A. 3 Rounds not for time: 5 Kip swings 5 Roll to Candlestick Pistol 5 Strict Dips B. 21-15-9 DB Push Press Mountain Climber Pull Ups (with bands) INTERMEDIATE A. 3 Rounds not for time: 5 Kip swings on rings (in false grip) 5 Roll to Candlestick 5 Muscle [...]
ROOKIE A1. L-Hang 15s-15s-15s-15-s rest 1min A2. Hip Extensions 8-8-8-8 Rest 1min B. 16 Rounds for time: Run 200m 20 Ground to Overhead (Use a plate not a barbell) (In teams of two, partners alternate whole rounds) INTERMEDIATE A1. L-Hang 15s-15s-15s-15-s rest 1min A2. Hip Extensions 8-8-8-8 (31X2) Rest 1min [...]
ROOKIE A. 3 Rounds for time: 1000m Row 15 Snatch INTERMEDIATE A. AMRAP with Buy in 8min: Row 1500m (women do 1350m) Then in the remaining time AMRAP of: Snatch (75%1RM) B. AMRAP with Buy in 8min: Row 1500m (women do 1350m) Then in the remaining time AMRAP of: Snatch [...]